Battle of Baltimore – Volunteers/Judges Needed!
The Battle of Baltimore will be taking place on Saturday, January 28th at CFH. If you are not participating, we need your help volunteering/judging! We are looking for people to help out from 7-11am and/or 11am-4pm. If you are available for one of or both of those time slots, please reach out to crossfitfederalhill@gmail.com.
All judges will receive a free lunch and t-shirt and are guaranteed a great time!
How to fix your split jerk
Below are some knowledge bombs from Cody Burgener of CrossFit Invictus on split jerk technique and some common faults that athletes make…For the full article click HERE.
“Not driving the chest through or short stepping the front foot is one of the most common mistakes that you will see athletes make. Whenever you do either of those, you end up pushing the bar away from your body. When you move just the back leg, your whole torso goes back. Even in for you drive the the bar straight up, you will still end up pushing the bar away from the body. Now, when you move the front foot forward a whole foot and a half a foot forward, your torso ends up going forward as well. That is where driving the chest through comes in. This happens when the bar is weightless caused by your explosive dip and drive. I cannot emphasize enough that you must dip straight down and drive straight up. Do not, I repeat, do no drive the bar forward just to get your chest threw. I guarantee that the bar will be forward. If you are having the problem of short stepping or not driving the chest through, then the exercise you need to perform is called the jerk balance. In the video below, I will show you how to set up your feet, how to perform the movement, and what key points we are looking for when performing the movement.”
Jerk balance:
Strength WOD
Jerk Balance 5/5/5/5
5 Wall Slides between each set
WOD
21-15-9
Push Jerks
KB Swings
Bar Facing Burpees
Fitness: 115/75
RX: 135/95
RX+: 155/105
Practice makes progress.. a big class getting warmed up on split jerks!